Mapping Your Cortisol Curve: Functional Testing for Better Energy and Sleep

Cortisol — often called our "stress hormone" — is one of the most influential hormones in the body, shaping how we wake up, how we respond to challenges, and how we fall asleep at night.  But cortisol isn’t just about stress — it follows a natural daily rhythm, or diurnal pattern, that’s crucial for optimal health.

A healthy cortisol pattern looks like this:

• High in the morning (peaking within the first 30–45 minutes after waking) to give you energy, focus, and motivation for the day.

• Gradually lowering through the day, allowing you to relax in the evening.

• Lowest at night, so your body can enter deep, restorative sleep.

When this pattern is disrupted, you can feel it — often without realizing cortisol is the culprit.

Too Little Cortisol in the Morning or Afternoon

Low cortisol upon waking or during the day can lead to:

• Morning fatigue and brain fog

• Difficulty getting going without caffeine

• Afternoon crashes

• Reduced motivation and resilience to stress

• Increased cravings for sugar or salty snacks

Too Much Cortisol at Night

Elevated evening cortisol disrupts sleep hygiene and may cause:

• Racing thoughts at bedtime

• Difficulty falling asleep or staying asleep

• Waking around 2–3am

• Increased night-time urination

• Morning grogginess despite adequate hours in bed

How Functional Testing Helps

Standard blood tests capture cortisol at only one point in time, missing the bigger picture .Functional cortisol testing, such as DUTCH Plus or salivary cortisol testing, maps your cortisol rhythm over the course of the day — often from waking through bedtime.

By understanding your full daily curve, we can:

• Pinpoint where cortisol is too high or too low.

• Tailor strategies to boost morning energy or reduce night-time overdrive.

• Monitor improvements over time with follow-up testing.

Targeted Strategies Based on Your Results

If morning cortisol is low, we may recommend:

• Strategic light exposure and gentle movement

• Specific adaptogenic herbs

• Nutrients like vitamin C, B5, or magnesium malate

• Adjusting breakfast composition and timing

If evening cortisol is high, strategies might include:

• Limiting late-night screen use (blue light exposure)

• Calming breathing exercises or meditation

• Nutrients such as magnesium glycinate, phosphatidylserine, or L-theanine

• Herbal teas such as chamomile or lemon balm

  
  

Bottom line: Mapping your cortisol pattern through functional testing gives us a roadmap for personalized care, addressing not only your energy and stress resilience but also restoring the quality of your sleep — the foundation for all other aspects of health.